-500 Calorie Deficit and Not Losing Weight but Slowly Gaining

[iheartmyTHO]

I've tried various calorie deficits (-250 and -500) to lose a few pesky pounds, and it doesn't happen.  I'd like to get back to 130 or even 135 pounds from my current 145 pounds.  This isn't a health issue, but more of a I'd like for all of my clothes to fit better again and not have to buy a whole new wardrobe issue.

My BMI is ~23.5 so I'm a healthy weight range for my height (5'6"), so I know that's going to make it even more difficult to lose even a few pounds.  

As for my activity level, I do about 6000 - 7000 steps per day on average.  I have a desk job but in an industrial environment, so some days I am quite active at work i.e. I'm out moving about, lifting things and not just sitting.  The past 2 months, I have even been trying to get on a treadmill at least 2 - 3 times per week.

I do meticulously log my food intake, and even over estimate some of the portion sizes because I know that can be a problem.  I typically eat 1300 - 1500 calories per day and usually don't feel too hungry or anything.  Though, when I do eat out or at a party, I don't necessarily inhibit my calorie intake but I don't go crazy gorging myself either.  This may happen 2 - 3 times per month at best. And even then, my overall calorie intake isn't THAT much higher compared to what I supposedly burn each day based on my activity level.  I still have a weekly calorie deficit overall.

Also, I do drink plenty of water - easily 2 - 3 liters per day.  Food-wise, I do eat quasi-healthy.  I mostly cook at home, and even eaten more fruits, veggies, and things with fiber the past year, than I ever have.  However, my main 2 food vices are carbs and alcohol.  I've cut back on the alcohol to 3 or 4 large glasses of wine per week vs. a large glass everynight.  As for carbs, I don't want to cut those out entirely because I feel awful when I don't have them.  I consume on average 100 g of carbs per day which doesn't seem too outrageous.  I do try to make sure that the carbs I do intake are more on the "whole" side - think whole wheat, beans, etc not just white, starchy carbs.

Based on my caloried deficits, I *should* be at my goal weight by now.  This has been going on for 2 years now.  Instead of losing weight, I'm slowly gaining weight which is quite frustrating.  I'm pretty sure at this point, my metabolism is just screwed up.  I have tried "jumpstarting" it by actually eating more i.e. maintenance levels per my FitBit, but it only caused me to gain weight. 

Also, I should mention I do have underlying thyroid issues.  My thyroid was oblated when I was 15 and I've been on replacement thyroid hormone ever since.  My last blood test results showed that all of my thyroid levels were normal.

Should I try an even larger calorie deficit of -750 or is my metabolism pretty much shot?

[SunsetRunner]

It sounds like you're doing really well, and I know it can be really frusterating when you're working hard but not seeing any progress. You mentioned your food logging is meticulous. Great! May I ask if you're utilizing a food scale and measuring cup for those non-packaged foods? You mentioned a few "large glasses of wine" which can vary between 6-10 oz. a large range when we're talking about calories. I love wine too, and will typically have a half cup with dinner every night after measuring it.

Food scales and measuring devices can really help with things like meat, cheese, and other items that don't fit nicely into a measuring cup. I've found it really helps my confidence in my portions, and gives me an idea of what a proper portion size looks like for those times (like parties) when I don't have a scale or measuring cup on hand. 

I hope this is helpful and you're able to find the method that works well for you!

[emili]

I don't know why you say your metabolism is shot.. its probably right where it needs to be. In my opinion and this just my opinion if want your clothes to fit better, you may actually want to tighten up, not necessarily lose. And through the tightening up, you may actually lose. if you are gaining then I am thinking your vices are probably heavier than you are thinking they are. a glass of wine is easily 200 calories depending on sweetness. and carbs - I am pro carb- are hard to digest and get rid of, especially bread, cake, etc. If it were me, I would experiment. No vices for three weeks- none. don't change anything else. see what happens. instead of treadmill, lift weights, your body weight, pilates- anything that will change your mass. You will see the difference.

[iheartmyTHO]

I have measured food in the past and portioned things out so I have an idea about portion size.  And when I do just "eyeball" it, I try to over estimate the portion size i.e. instead of a tablespoon of olive oil it's 1.5 tablespoons of oil, etc.  

And my large glass of wine is 10 oz and I know what level that is in my wine glasses.  

Even with a few fudge factors here or there with the portions, I'd like to think that with my calorie deficits, there would still at least be some slow weight loss NOT weight gain.

[wmchapman]

evening iHeart, I entered your stats here:

Deficit

It says you are eating Raman noodles, rice and bread crusts to get 1209 calories.

Instead of watching the steps, try Elenas idea of activity.  If you can get those steps quicker each day and get your "Activity" reading up to 20 minutes a day you can change the Activity Level drop down in the calculator to "lightly active" to cover a glass of wine or two with 1458 calorie a day intake.  Go to 40 minutes and achieve "moderately active" for 1707 calories available - that will get you a 1lb every two weeks gone 🙂

I walk a grandson to school each morning (cup of coffee in hand of course -me, not him) 3/4 mile there and 3/4 mile quicker back.  Takes exactly 30 minutes, ~ cha-ching ~ a tad better than "lightly active" and when combined with the rest of a "normal" day where 10 minutes activity can happen there is "moderately active" and a couple of pounds a month for you 🙂  Any way you could walk to lunch or maybe climb some stairs for half of a lunch hour each day?  Give it a try and let us know if it makes a difference - most important, monitoring active minutes now or not, keep moving,

so proud of you!

[BartLin]

I tried to lose weight earlier this year too. I went to the gym and trained with a trainer. Worked out like a mad man and at the end of the experience I had only lost about 1 pound. I gave up.

Later I read a few books by different doctors to figure out "healthy eating" and I changed my diet. I lost just under 40 pounds (17 kilos to be exact my pounds are a little rusty) in a little over 2 months. And that was with no exercise. In addition, I was never hungry. I started working out at the end of that time to gain some muscle.

What most people focus on when dieting is "calories in vs calories out".  However, they ignore the conditions that are required for your body to actually use fat as energy rather than glucose. Your body will start using fat as energy when your blood sugar is at zero and when your blood alcohol level is at zero. So, if you drink orange juice or sports drinks while you are exercising you simply will not lose body fat unlil you've burned through all those carbs you get from the juice.

For the best result in weight loss:

• Lose the high glycemic index foods completely. These really increase your blood sugar levels. THese include: sugar, white rice, white flour, white potatoes amongs other things.
• Increase your vegetable intake to about 9 cups per day. This is not only good for you but it feeds your microbiome, the good bacteria in your gut. Having a healthy microbiome is essential for weight loss and good health.
• Increase your omega 3 intake. This is basically healthy fats (fish, nuts, olive oil, etc)

That's all I did. Worked beautifully I've since added some more carbs back into my life, but while you're trying to lose weight overindulging on noodles and carbohydrate rich foods is only going to keep you from ataining your goal.

[Dominique]

There’s probably nothing wrong with your metabolism. It’s quite possible your Fitbit overestimates your expenditure. You didn’t mention your age, but assuming you’re 40, your calculated BMR would be 1344 and your expenditure at light activity level (consistent with 6-7k steps) would be 1849. Is this what your Fitbit says you’re burning per day in average?

If you’re logging your food very carefully, yet are not losing, just keep your intake the same and progressively increase your activity level until things start moving. I agree with @emili it would make sense to include some resistance training in your regimen (for the impact on body composition).

[Dominique]

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@BartLin wrote:

What most people focus on when dieting is "calories in vs calories out".  However, they ignore the conditions that are required for your body to actually use fat as energy rather than glucose. Your body will start using fat as energy when your blood sugar is at zero and when your blood alcohol level is at zero. So, if you drink orange juice or sports drinks while you are exercising you simply will not lose body fat unlil you've burned through all those carbs you get from the juice.

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No matter what you think of insuline spikes, high glycemic foods, nutrient timing etc., what determines fat loss is still energy balance: if you expend 2500 calories and your intake is 2000 calories, you will lose fat, even if you’re eating potatoes, white rice or drinking a sport drink during your workout. Likewise, if you expend 2000 calories and your intake is 2500 calories, you will gain fat, even if you’re only eating low glycemic index food and drinking water.

Dropping potatoes, white rice etc. from your diet worked for you because it resulted in a caloric deficit. If you replace 300 calories worth of potatoes with 300 calories worth of spinach, your deficit will feel much more bearable (because you will be really stuffed with 300 calories worth of spinach). 

17 kg in two months is huge. You must have had a very large deficit. You cannot lose 2 kg per week with a 500 calories daily deficit, even by "optimizing" your hormones and intake with low glycemic food and good fats.

[iheartmyTHO]

I'm 35 and per my FitBit I've burned on average 2,029 calories per day, though the past month has been a bit more active for me than usual.  I'd say my average burn is more like ~1,800 calories per day and my intake is 1300 - 1500 calories per day.  On the more active days I eat slightly more and eat less on less active days.  I would think that with a calorie deficit such as that, even if don't always do -500 (maybe -400 or even -300) on some days, there would at least be some weight loss.  Though I do wonder if either my FitBit is over estimating my calorie expenditure or because of the calorie restriction, my metabolism is much lower.

[Dominique]

Some metabolic adaptation does take place when you’re eating at a deficit, but it would take several months and a large drop in weight for it to be meaningful. Since you haven’t experienced any significant weight loss yet, it’s unlikely your metabolism has changed much. More likely, your Fitbit is over-estimating your expenditure. Estimating energy expenditure with a fitness tracker isn’t exact science. Some people have written it takes them a 4300 calories deficit in order for them to lose one pound of weight (as opposed to the theoretical 3500 calories). 

[wmchapman]

I agree with the 4000+ figure @Dominique , my chart looks like this at 6ft with a 60 minutes active goal:

[A_Lurker]

I agree with @Dominique - I think (without going to find the post I made) mine over 5 months worked out to a 4100 calorie deficit equaling a pound lost.